07/06/2022 - amazon - Independence Day at The Amazon
AO: Amazon
When: 07/06/2022
QIC: Rapid
PAX:
Number of Pax: 3
Number of FNGS: 0
Pax Names:
Rapid, Slow & Steady, Taquito
BackBlast:
We used most of the workout from the Independence Day workout on July 4th at MUD Room with a few different songs & workout choices thrown in!
Warmup:
Run a lap around field, weed pickers, Michael Phelps
That Thang:
This is a 1776 AMRAP – Do the specified # of reps per exercise and repeat for the duration of the song. Run a lap in between each song.
Born in the USA
1 Star Jack/ Star Jump
7 Pendulum Squats (squat with lateral leg raises, L/R one)
7 Sumo Squats (wide squat)
6 Big Girl Sit-ups
American Woman
1 Star Burpee (Burpee but with Star Jack in place of the jump)
7 Box Cutters (lay down, make a box with legs)
7 Plank Shoulder Taps
6 Mountain Climbers
Jack & Diane
1 Star Plank Jack (arms out wide for plank jack)
7 Standing Side Crunches L
7 Standing Side Crunches R
6 Monkey Humpers (squat, grab back of ankle, raise buttocks)
RUN A LAP AROUND FIELD!
Firework
1 Star Jack
7 Side Lunges R (move laterally)
7 Side Lunges L
6 Pushups
Party in the USA
1 Star Burpee
7 Curl to Press L
7 Curl to Press R
6 Carolina Dry Docks (downward dog push up)
Fortunate Son
1 Star Jack
7 Lat Raises – Front
7 Lat Raises – Side
6 Goblet Squats (squat with weight in middle)
RUN A LAP AROUND FIELD!
Surfin’ USA
1 Star Plank Jacks
7 Glute Bridges
7 Ankle Biters (L/R one)
6 Curls
Summer of ‘69
Stretch & cool down
COT:
“Lord, you have been our dwelling place
in all generations. Before the mountains were brought forth,
or ever you had formed the earth and the world,
from everlasting to everlasting you are God.” Psalm 90:1
We are a very small portion of American History and an even smaller part of eternity. It’s important that we make the most of every day that we have, focus on the important things, and remember that nothing is established without God!